www.glycaemicindex.com
Table of Carbohydrate foods, according to their Glycæmic Index and average Carbohydrate concentration per 100g.
It is, of course, impossible to list every food. Use these lists as guides to learn which kinds of food have a high index and which kinds of food have a low index. If you use these tables and read about how to use the Glycæmic Index you should be able to predict the Glycæmic Index for foods that are not included in these lists.
|
Carbohydrate concentration (g) |
Glycæmic Index | |
|
Aubergines |
4 |
10 |
|
Brocolli |
4 |
10 |
|
Cabbage |
4 |
10 |
|
Garlic |
28 |
10 |
|
Green vegetables |
4 |
10 |
|
Lettuce |
4 |
10 |
|
Mushrooms |
4 |
10 |
|
Onions |
5 |
10 |
|
Red peppers |
4 |
10 |
|
Tomatoes |
4 |
10 |
|
Walnuts |
5 |
15 |
|
Apricots (fresh) |
10 |
20 |
|
Fructose |
100 |
20 |
|
Grapefruit |
10 |
20 |
|
Peanuts |
9 |
20 |
|
Soya (cooked) |
15 |
20 |
|
Cherries |
17 |
22 |
|
Dark chocolate (<70% cocoa solids) |
32 |
22 |
|
Lentils - Green |
17 |
22 |
|
Peas - Split |
22 |
22 |
|
Plums |
10 |
22 |
|
All Bran |
46 |
30 |
|
Apple |
12 |
30 |
|
Beans - French |
3 |
30 |
|
Beans - Haricot |
17 |
30 |
|
Chick peas (cooked) |
22 |
30 |
|
Fruit preserve (without sugar or grape juice) |
37 |
30 |
|
Lentils - Brown |
17 |
30 |
|
Milk (semi-skimmed) |
5 |
30 |
|
Peach |
9 |
30 |
|
Apricots (dried) |
63 |
35 |
|
Carrots (raw) |
7 |
35 |
|
Chinese vermicelli (mungo bean) |
15 |
35 |
|
Fig (fresh) |
12 |
35 |
|
Ice cream (made with alginates) |
25 |
35 |
|
Maize/Corn on the cob (traditional variety) |
21 |
35 |
|
Orange |
9 |
35 |
|
Pear |
12 |
35 |
|
Peas - Dried (ccoked) |
7 |
35 |
|
Quinoa (cooked) |
18 |
35 |
|
Yoghurt (full-milk) |
4.5 |
35 |
|
Yoghurt (skimmed) |
5.3 |
35 |
|
Carbohydrate concentration (g) |
Glycæmic Index | |
|
Apple juice (fresh) |
17 |
40 |
|
Black bread (German) |
45 |
40 |
|
Flour T200 (unrefined) - Bread |
45 |
40 |
|
Flour T200 (unrefined) - Pasta |
17 |
40 |
|
Grapes |
16 |
40 |
|
Kidney beans |
11 |
40 |
|
Orange juice (freshly pressed) |
10 |
40 |
|
Peas (Fresh Petis Pois) |
10 |
40 |
|
Rye (wholemeal bread) |
49 |
40 |
|
Boulgour (wholegrain, cooked) |
25 |
45 |
|
Bran bread |
40 |
45 |
|
Flour T150 (unrefined) - Pasta |
19 |
45 |
|
Spaghetti (hardgrain, cooke al dente) |
25 |
45 |
|
Buckwheat (black wheat flour) |
65 |
50 |
|
Crêpe/Pancake (made with buckwheat) |
25 |
50 |
|
Flour T150 (unrefined) - Wholemeal bread |
47 |
50 |
|
Kiwi |
12 |
50 |
|
Rice (Basmati) |
23 |
50 |
|
Rice (Brown) |
23 |
50 |
|
Sorbet |
30 |
50 |
|
Sweet potato |
20 |
50 |
|
|
Carbohydrate concentration (g) |
Glycæmic Index |
|
Petite Beurre biscuit |
75 |
55 |
|
Shortbread biscuit (Flour B) |
68 |
55 |
|
White pasta (normal cooking) |
23 |
55 |
|
Rice (long grain, white) |
23 |
60 |
|
Banana |
20 |
65 |
|
Brown flour T85 (Brown bread) |
50 |
65 |
|
Jam (traditional) |
70 |
65 |
|
Melon |
6 |
65 |
|
Orange juice (industrial) |
11 |
65 |
|
Potatos (boiled in their skins) |
14 |
65 |
|
Raisins |
66 |
65 |
|
Semolina (refined) |
25 |
65 |
|
Cereals (sugared) |
80 |
70 |
|
Chocolate bars (eg. Mars bar) |
60 |
70 |
|
Cola drinks |
11 |
70 |
|
Cornflour |
88 |
70 |
|
Flour T65 - country style bread |
53 |
70 |
|
Maize/Corn on the cob (modern variety) |
22 |
70 |
|
Noodles, Ravioli |
23 |
70 |
|
Potato (peeled and boiled) |
20 |
70 |
|
Rice (pre-cooked and non-stick) |
24 |
70 |
|
Sugar (saccharose) |
100 |
70 |
|
Turnip |
3 |
70 |
|
Pumpkin |
7 |
75 |
|
Watemelon |
7 |
75 |
|
Broad beans (cooked) |
7 |
80 |
|
Crackers |
60 |
80 |
|
Potato crisps |
49 |
80 |
|
Tapioca |
94 |
80 |
|
Carrots (cooked) |
6 |
85 |
|
Corn flakes |
85 |
85 |
|
Flour T55 - Baguettes |
58 |
85 |
|
Popcorn (no sugar) |
63 |
85 |
|
Rice cake |
24 |
85 |
|
Honey |
80 |
90 |
|
Mashed potato |
14 |
90 |
|
Rice (pre-cooked) |
24 |
90 |
|
Potato (chips) |
33 |
95 |
|
Puffed rice |
85 |
95 |
|
Beer |
5 |
110 |
See also: Alphabetic table of Carbohydrate foods, giving their Glycæmic Index and average Carbohydrate concentration per 100g.